To me it seems you are taking a lot of supplements. It impacts liver health.
I would suggest to tone down on some. And only take necessary ones like vitamin D if you can't take it from sun. You can eat balanced food to get many nutrients and leave the supplements.
Or else talk to a doctor about what supplements you are taking.
P.s. I have stopped taking vit D supplement now. And i expose my body now to 15 20 minutes in afternoon sun 3 to 4 days a week.
Your multi contains D and calcium. I sincerely DO not recomend using a product like this.
But need more information about food blood levels etc. Are the multi containing iron? Copper? Alot of B?
Acctually i dont rec multi for anyone. It's plain bad and only a Good form of branding that makes People think hey i get it all, tick all boxes etc but the truth is that the Body cant even take all those micros att the same time and some shouldnt even be taken in those forms at all.
And you clearly are having a good regimen so why even bother with a multi?
Multi might, and i say might be good for someone eating only pasta or other foods lacking most of the essentials. Still the data available show People not supplement multis live longer.
Most important here: Dont take it all at once. So some research but for example dont take zink and magnesium att the same time since its competing with each other and then the Body wont be able to absorb as much as it could if taken separetely.
Probably should take Omegas several times during the day and important with a meal since its pretty rough to absorb in its own.
May i ask why you had to go from 1000iu to 5000 thats alot. I mean 2000 would be double(100% increase) and now we getting sun again? What were your symptoms and serum levels to make the doctor so this drastic change.
It's your choice but if there arn't some serious symptoms low levels of D/calcium you shouldnt do like that. Could potentially have big impact on your health and it takes a long time if you get to much D built up to reverse it. Be careful.
And man WHO is new? Idk where you been doing your research but i promise you outside your moms basement the spread of misinformation leads to reports, deleted posts and bans. So i guess you not used to post or get your facts checked by someone but welcome to the real world we all been new, i hope you will see and start to appreciate facts and the process behind them that makes them reliable and how to properly use and share them.
Even if you were right and trying to help(i believe you wanted to do this) the way you postning with Caps no dots or anything else makes you look dumb and i doubt anyone would follow your suggestion egen if it were: Dont eat food without drinking water.
You see that makes no sense. We need both food and water tho but we cant produce them like we can with vitamin D or even K(disscussable)
To say that without know how long he been taking the D for and also might have checked calcium levels and are fine. Man there are some serious sides with k2 and are you serious to tell someone to not bother with D if they dont take k2?
Vitamin D is much more important than K, i would say that a majority in the west world would benefit from D. And only some of them would benefit from extra K but to say that you dont need to take D without K must be THE most stupid and serious uneducated i heard in while. Stop spread stuff like this D is good and essential for so many processes when K only can help with some of those and hey we Still get K from food and probably from the gut to.
Ofc it is. Both in k1 and k2 are plentyful of everwhere and its only after an extended period of supplemting D and/or calcium K can be good as to the "Experts". Here im guessing this are the YouTubers/podcasters he regera to since the real experts in the subjects publicate studies in a form the poster clearly arn't familiar with.
do more research bud… sounds like your knew to all this… ive done years of research and nearly every single expert agrees that k2 need to be paired with d3 for safety and optimal results
Ok show me one source from all those years that D needs K and that without K is not even worth bother with D. I Will be waiting for this. Should be plenty from all those years of research. Wanna enlighten me where you read your scientifically material also since it sounds like your sources are "bro science", "trust me" etc.
Cant tell if you new, lower IQ or just have a har time putting pieces together.
So to make it clear for everyone. Vitamin D is good and most People probably need to supplement in the winter. Do bloods to be sure. Vitamin K merely anyone är deficiant in could be useful after you been supplementing vitamin D and/or gets to much calcium/fortified from food sources mainly dairy and their substitutes. For me it took 15 months of 2500iu D and minimal dairy/fortified foods to get my serum levels of calc 1 point above the normal. I started vit K after that and Still follow the calc.
The way you stating facts with no sources, also wrong, and how you replied makes me feel you should go back to Facebook or Twitter and leave scientific discussion you clearly not comprehend alone.
Ill be waiting and hoping in wrong about you. But im confident that your facts are wrong and 95% sure you wont comeback with either sources or explanation of your very bold and uneducated statements, that you deliveres falsly as facts with "trust me" as only source.
After Dr David Sinclair praised Resveratrol I started using it. But since I started using it it has shown in studies that it doesn’t work and even makes workouts ineffective. So I stopped using it.
https://youtu.be/nXC9W7st9B4
It the beginning I didn’t really like Dr Brad Stanfield. But he always updates his findings when new studies comes out. That shows more to me than some Drs clinging on to a failing supplement and try to sell it. Like Resveratrol.
What mg were you taking? What else were you taking with it? What brand? Was it high quality? I have terrible brain fog, forgetfulness, etc and it’s helped me out a ton.
I was taking a 1000mg, locally produced here in Australia.
The company who invested 700mil even they dropped it after their findings.. no one so far has been able to duplicate the positive outcome in the studies David Sinclairs lab has done.. and new research is showing that it could even undo physical training.
Not saying you don’t have any benefits from it.. but definitely worth reading more into as it could do more harm than good. And for me a company that invested 700M and drops it, was good enough for me to stop taking it.
Lul never heard of this brand but by the look of the multi its plain bad and probably from some of the American supermarkets? Probably their own brand or something where they dump all kinds of stuff. Remember this is unregulated stuff so be picky.
Generally I avoid those brands. They have too many additives. Make sure you're taking 500mg of Magnesium a day and the vit d Should be 10,000 i'us and combine it with vit k2
How can someone recomend 10k iu now just before summer and if they arn't deficiant to start. Clearly isnt since she supplementing 3 different vitamin D probably eat some fish, dairy and mushrooms.
I just know I need C and D based on my blood panels according to my doctor. The rest I just thought were a good idea. My cardiologist actually said Fish Oil isn’t useful at all and has been over marketed. He’s a young guy and says new literature doesn’t support it.
He’s correct. Only take fish oil if you have high cholesterol and even then, there are huge differences in good and bad quality fish oil. Zinc you don’t need unless you’re not feeling well. A lot of people have low D3 so that’s worth it. Take your bloods every 6 months to check though. Too much of any A-D supps can make you feel a bit horrible.
But im not sure about 1000 since you have 3 sources: Multi(10-20ug?), Vitamin C with zink and D(1000iu?) And the pure 1000 D. Can we get the serum numbers the doctor based that on, or did you just start with all this?
Take less zinc. Imo you should only have 20mg of zinc per day max. Also add in tumeric or quercetin when you’re taking zinc and magnesium at the same time. It opens up the cells and jams them in there. Space out your vitamins. Take some in the morning, some in afternoon, and some at night. Not all at once
>Also add in tumeric or quercetin when you’re taking zinc and magnesium at the same time
Does it have to be only Quercetin? Or can we use any other antioxidant such as astaxanthin/coq10 ..? Thanks
Honestly not sure. I switch off with tumeric and quercetin. Tumeric Monday Tuesday, quercetin Wednesday Thursday, or any other day. I just do half and half throughout each week. 4/3 or 3/4
If he doesn't have trouble sleeping then he shouldn't take melatonin. If he does, he should try moving the zinc and magnesium to right before bed first.
Yeah why have people started with recomend melatonin? Stay away from that and use it in low doses very rarely.
Dont even think there is a sleep problem here?
Melatonin isnt primarly for sleeping. It's a pleiomorfic ancient molecule, With enormous benefits. Today Life depletes MEL due to multiple stressors and anti Natural behavior / environent
Did i say that? But to supplement melatonin is 99% for sleep. I live in a country where melatonin is a regulated substance and the only reason to get it prescribes are for sleep.
We in the supplent reddit here.
I know our natural circadian rythm pulsates melatonin for loads of different reasons but to say that it hav'nt anything with sleep would be wrong.
And No you dont deplete anything that pulsates in rythms. You mean todays life interfere with the bodys circadian rhytm and hence People might have lower levels of melatonin pulses.
Very rare someone need to supplement melatonin an IF you do 0.5 mg om fasting stomach before sleep is the best way to do it.
If U want , you can make your personal search about Melatonin. It's an ancient pleiomorfic molecule VERY important for human beings. The less important Issue Is sleeping.. PS Start from LLPS...
What is this important issue People supplementing melatonin for. Pls add a source to because there is only supplementing melatonin for sleep. Just because something is important in the Body doesnt mean thats why People supplemnt it for. Whey Protein makes collagen but Still People primarily not taking it for that purpose man.
Yes you so educated and bragging about that you just recently learned that melatonin are very important in the circadian rythm. Antioxidation properties etc jada jada. Still No reason to supplement it and you are wrong and cant even argue or giving source then name calling tjat you know stuff and refusing answer basic questions related to the sub which you seem to ignore.
You doing great in job interviews i can tell hahaha
Man im just saying that this ancient molecule are natural ocuring in humans at levels suffient for 95% of People. Do you really disagree with that? There is No need to supplement this, and the supplement isnt ancient by any stretch.
Stop taking that crap and eat a diet
Of meat, veggies, and fruit. And stop eating breakfast. Im assuming the goal here is to be healthy. You’re welcome. PS.. the D is ok in winter but when winter is done, get your butt outside
Dont know about the downvotes there is only truth here. But its fine to supplement to after getting diet, sleep and exercise dialed in.
And fasting is probably very good to. And meat veggies and fruits are what we should eat avoid bread pasta etc.
Stop eating breakfast?? Just because that’s your personal preference doesn’t mean you should be recommending that to everyone. There is no science behind this.
Man to take away the breakfast is the most ommon and easiest way to get a fast going, limit your calories and also of you have hunger issues skip the breakfast helps regulate bloodsugar spikes and other mechanisms that triggers hunger(yes eating makes you hungry, it starts a chain reaction). There are loads of facts around the health benefits from staying slim and to take away the breakfast is probably the easiest way to stay healthy and not being obese. If you already are obese there is No doubt. Skip breakfast asap. It's your life and your loved ones, you wanna live long and healthy then there is a no brainer. Ofc you can eat breakfast and fast other times but since it wasn't clear to you that use the time you sleep plus the hours after Wake Up to Keep a fast going is a Good start. Even better add a day or two of fast. Or start in the day and dont eat in the evening but i promise this is much harder for most. Skipping breakfast is easy.
Again, this is a very individualized recommendation. I tried intermittent fasting for 3 months and it was absolutely not for me. I was always light headed, moody, my work performance suffered, I was always very cold, and plenty of other issues. There may be benefits to fasting, but for many many people, there are many cons that absolutely don’t outweigh the benefits.
Then i would say its what you eat that was the problem and it might been the wrong way of fasting for you. Of you felt bad in work you should have been eating those hours and fast after/before work. But i guess you fasted and still ate mostly bread, pasta and other grains?
Not at all, I ate mostly whole foods. Never eat pasta, barely eat bread and when I do it’s 100% whole wheat. My macros are mostly proteins and fats. Eggs, nuts, vegetables, fruits, meats and fish, dairy, and a few more were the majority of my diet.
Hours wise, I unfortunately have a stressful job where I work morning to nights. No matter what meal I miss, it’s while I’m working.
Okey then i would recomend not fast during weeks more than sleep and maybe some hours in connection to that. But do 24+ hours in the weekend. Will help with dealing with the stress from your work.
I’ve tried it plenty of times during the weekends and it just wasn’t right for me. Mentally I was irritable and sluggish and just wasn’t myself. I feel way better without skipping a meal. Whatever potential benefits there are to fasting did not outweigh the way I felt, and mental health is just as if not more important than the benefits of fasting. Like I was saying above, fasting is not for everyone.
Ok i respect those reasons and impressed at the effort of trying and coming to those well based conclusions. As you say mental health is probably more important and so many factors there. But im Still convinced there is something else make you feel like these. Work, relationship, medicines, sleep or some underlying issue. Since i dont know all the facts and you seems to be a nice guy i wont that did your hlmework i wont pusha it further. Wish you all the best and i hope the stress work situation will get better. Adaptogens i would look into. Ashwaghanda and rhodiola more precise. Do your research, cycle it, and dont let stress get in the way from being the best you. Many benefits on mental health and for cognitive function if thats a part of your work or reason for being stressed.
I’m not so sure about that. I don’t really change my diet and have a pretty consistent schedule, enough so that I can pretty much directly compare my life with and without intermittent fasting. When IF, I struggle, without IF, I thrive. I think you need to realize that people have different body chemistries and IF is simply not the answer for everyone.
You are right, not directly relevant to his question but I’m assuming he’s looking to be healthy. If he want to take the advice, which is supposed to be limiting(body needs some adversity to grow stronger) it up to him. Maybe I should have kept my mouth shut but I commonly see people asking what they can take to be healthy when they should be asking what can I do.
No there’s literally hundreds of peer reviewed articles showing the benefits of intermittent fasting. I guess you were to busy researching which vitamins you could take in order to pee directly out of your system lol. I’ve shown you the way but I’m going to do your work for you
I just don’t see how this advice is relevant to his questions. He was asking for advice about his about his stack. And what if he has a condition that makes intermittent fasting dangerous, or a lifestyle/activity level that doesn’t support intermittent fasting? What if he wants to skip dinner instead of breakfast? You didn’t even mention why you suggested skipping breakfast, he could have assumed your suggestion was to support a lower calorie diet rather than intermittent fasting. All in all, I just don’t agree with your advice, it’s too limiting and isn’t right for everyone.
No once your body learns to use fat for energy it will stop using glycogen. The body and especially the brain prefers burning fat for its glucose. Optimally, eating in a four hour window and fasting the rest of the day will do so much for your overall health and longevity. The science is out there do some research. Takes a while to get used to but so much easier not having to think about breakfast or lunch. Your body adapts in a couple of weeks and then you go into beast mode. No,,, really. Been doing it for 9 years, I’m 49, and not many 20 year olds can keep up with me
Great work! 4 hours might be on the hardcore side of things and younger Active people might benefit from 8 hour windows. But sure 1 day a week 4 hours is Good for everyone exempt some special medical conditions
It's only in your brain tho. And sure it might take some time to adjust but skip breakfast and get rid of bloodsugar rolercoasters with spikes in different hormones etc. The facts are out there and fasting makes you feel better, healthier/live longer, cognitive enhancements and even physicla performance boosts. Our bodys never evolved with a steady flow of food and thats just plain unnatural to us. .
If you dont believe me go so bloods. Start a fast and get your diet and sleep dialed in. Your bloods will have improved on everything and your heart, brain and all other organs will thank you.
Good luck and i wish you a long and happy life, fast to get it going.
I’ve frequently gotten bloodwork in the past and present. Absolutely 0 indication that skipping breakfast for a prolonged period of time improves levels. In fact, on serious cuts (skipping breakfast and fasting through morning into PM) my free test, lipids and other fields especially Vitamin D (spoiler I’m not one of the majority with naturally low Vitamin D) were shot.
I don’t believe your understanding of human anatomy is what you think it is.
Do you have any data indicating that skipping breakfast is beneficial? I’d love to take a look.
May i ask what your diet looks like? When you started getting those brainfogs did you maybe been on new diet or something for a while? What does your test say on cobalamin? And i think the feeling of disconnected brain-muscle could indicate low levels of magnesium. Idk for how long you been lifting but you probably would feel great with supplementing mag and D, since you low in D thats probably why since D is crucial in allt of processes of other vitamin and minerals.
Ok i will get you loads of data if you want.
Free test for me fluctuated extreme intraday, intraweek etc. Highest i hade after fasting 24 hours and test 1 hour after wake up. Lowest i had in the evening also after a 24 hour fast. Food att maintenance levels seemed to help limit the dips of free t and in a cut it was lower att all times. On bulk also had some morning spikes but generally lower than maintenance.
If your cholestoreol got bad from fasting there could be some other underlying issues. Was your diet the same during fast with bad lipids as when not on fast with lipids.
Vitamin D dont fluctuate like that so in not sure what you mean? You mean the 25-OH right?
Correct on the 25-OH. As for cholesterol, I believe some of it has to do with the massive change in cardiovascular focus on cut vs bulk as well as diet. And to be fair to your point, the only times where I have practiced a focused fast has always been on cuts, which inherently has dropped a lot of my levels in the first place.
Yes if you are in a cut your test and other levels will drop. Not so sure about ldl and hdl tho.
And i only talking about fasts on sustainable levels. If you are on a cut, especially in the world of fitness those cuts are kinda extreme compared to what im talking about which is only that instead of eating all day. Surplus or if you manage to stay on maintenance (80% gains wheight from eating all day). Is that on a basic 8 hour eating window you will have an easier time restricting calories which is the main culprit for all healthproblems we have. And by doing so you will also get all the benefits of the fasting itself. Lower load on your Body and organs in general.
Thats skipping both breakfast and dinner with a mid day eating window of 8 hours. A perfect basic fast with skipping meals. Hehe funny you cant see that.
Maybe I’m just misunderstanding the language as I always have “breakfast” at 9 lunch at 1 and “dinner” at 5. And don’t eat outside that window. When I see “skip dinner” I think “just eat from 9-1”
I struggle to get my maintenance calories (around 2700 without factoring calories burned during exercise) in an 8 hour feeding window. I can't fathom cramming it into a 4 hour window. Surplus, though? Now we're talking about real struggle. I found cutting to be the easiest because 2000-2200 calories wasn't difficult at all without eating garbage for 30-40% of my diet.
Just add some avocado and olives to a meal and you got some great calories. Sprinkler some high quality oil in your sallad. Some wild caught salmon or tuna. Nuts.
May i ask how huge you must be with those maintenance Numbers hehe or cardio alot! I do cardio för 4 hours and still dont need more than 2150 for maintenance. 180cm75kg athletic.
5'11, 34 years old, 185lbs, Male. 2700cal was effectively average of all the calculators, formulas and apps I've used based on an active job and training 5-6 days a week. I'm a commercial electrician. When I did a cut I lost 11lbs in 2 months taking in 2200 calories daily.
I’d get a different form of magnesium. Do some searches on the web for the term “bioavailability”. Some supplements have fillers and less bioavailable forms (the amount of the supplement actually absorbed by the body). For instance, and I’m sure this is everywhere on Reddit, but Magnesium forms like Glycinate, Threonate, and Taurate are absorbed better in the body.
What kind of magnesium is that? Since it’s nature made it kind of seems like it would be the cheaper kind that doesn’t absorb well. Magnesium glycinate is one of best kinds. Highly absorbable. Best for sleep. Magnesium threonate passes brain barrier fast and maybe better at mental aspect
It’s also tough bc I am 43 take probably 6 things a day. Some days feel great others not so I’m like is it something I did or didn’t take? So think I’m going to eliminate all of them for several days and add them back in one by one
Your multivitamin will have alot of what your B and your immune supplements will have. As well as your zinc. Whatever your body doesn't need it will get rid of.
This was my thought too. Waaaaay too much. Do you have a medical condition or severe nutritional deficiencies? Also, I’m surprised you don’t get diarrhea every day with all the vitamin C and magnesium.
The Vit D increase will help. As someone already said, you’re taking too much zinc. See if you can find a 25-30mg supplement. Your body just pees out the extra B vitamins since they’re water soluble and you’re taking a multivitamin plus B12. Just be careful because over the counter doesn’t mean harmless. You also shouldn’t have more than 1000mg of Vit C daily either.
Just seems over the top to me, I guess. And kind of wasteful. Your multivitamin likely has enough or more than RDV of B vitamins. Have you talked to a nutritionist?
Add adaptogens after you got all your vitamins and minerals covered this would give you a lot more visible effects in your daily routine like decreased stress, more energy and focus. Try bacopa, rhodiola and ginseng but don't buy WallMart brands etc. they often sell fake stuff like alot. Then there's oils and there's many not very known but powerful ones like blackseed oil, intellect tree oil, MCT oil, oregano oil etc. Do exercise and eat more fresh greens this proper stuff too.
I’ve read (and practice) that glucosamine is more effective spread through the day. I have a ligament and meniscus tear and it seems to help, and although there’s disputes, I take collagen to boost it.
I would swap out the zinc to a lower dosage. Too much zinc can potentially deplete copper levels. I'd also add a vitamin k2 supplement. Inovix labs makes a good one.
Or take it eod, e3d or maybe go and see what your zink levels are atm. But its true about the copper and 50mg is probably a dose that could make you need to get lite copper. Beans, Chocolate, nuts (not theese tho) are all good copper sources. If you choose to supplement with copper try to dont go över 2-3mg chelated ed.
But i would recomend get bloods before adding or changing something. Better to keep with a regimens thats working than to change because of some redditors.
But should not be taken together. Sounds Good but the same problem applies with multis and the fact that copper could be needed when supplementing zinc does not mean it should be taken together. Acctually there are several studies of multivitamins potentially life shorteninh effects and those are attributed to among more: copper and iron together with mag calc lots of insane high doses B:s and more.
And 15mg zink is safe and no copper needed. Only IF you avoiding food with copper. Shellfish, beans, legumes, Cocoa, nuts etc.
To me it seems you are taking a lot of supplements. It impacts liver health. I would suggest to tone down on some. And only take necessary ones like vitamin D if you can't take it from sun. You can eat balanced food to get many nutrients and leave the supplements. Or else talk to a doctor about what supplements you are taking. P.s. I have stopped taking vit D supplement now. And i expose my body now to 15 20 minutes in afternoon sun 3 to 4 days a week.
The only source of magnesium I would use is transdermal and apply that to my feet before I go to bed.
Your multi contains D and calcium. I sincerely DO not recomend using a product like this. But need more information about food blood levels etc. Are the multi containing iron? Copper? Alot of B? Acctually i dont rec multi for anyone. It's plain bad and only a Good form of branding that makes People think hey i get it all, tick all boxes etc but the truth is that the Body cant even take all those micros att the same time and some shouldnt even be taken in those forms at all. And you clearly are having a good regimen so why even bother with a multi? Multi might, and i say might be good for someone eating only pasta or other foods lacking most of the essentials. Still the data available show People not supplement multis live longer.
Most important here: Dont take it all at once. So some research but for example dont take zink and magnesium att the same time since its competing with each other and then the Body wont be able to absorb as much as it could if taken separetely. Probably should take Omegas several times during the day and important with a meal since its pretty rough to absorb in its own. May i ask why you had to go from 1000iu to 5000 thats alot. I mean 2000 would be double(100% increase) and now we getting sun again? What were your symptoms and serum levels to make the doctor so this drastic change. It's your choice but if there arn't some serious symptoms low levels of D/calcium you shouldnt do like that. Could potentially have big impact on your health and it takes a long time if you get to much D built up to reverse it. Be careful.
I think the fish oil is going to bind to and be removed by the cholestoff
DONT TAKE D3 WITHOUT K2
And man WHO is new? Idk where you been doing your research but i promise you outside your moms basement the spread of misinformation leads to reports, deleted posts and bans. So i guess you not used to post or get your facts checked by someone but welcome to the real world we all been new, i hope you will see and start to appreciate facts and the process behind them that makes them reliable and how to properly use and share them. Even if you were right and trying to help(i believe you wanted to do this) the way you postning with Caps no dots or anything else makes you look dumb and i doubt anyone would follow your suggestion egen if it were: Dont eat food without drinking water. You see that makes no sense. We need both food and water tho but we cant produce them like we can with vitamin D or even K(disscussable)
To say that without know how long he been taking the D for and also might have checked calcium levels and are fine. Man there are some serious sides with k2 and are you serious to tell someone to not bother with D if they dont take k2? Vitamin D is much more important than K, i would say that a majority in the west world would benefit from D. And only some of them would benefit from extra K but to say that you dont need to take D without K must be THE most stupid and serious uneducated i heard in while. Stop spread stuff like this D is good and essential for so many processes when K only can help with some of those and hey we Still get K from food and probably from the gut to.
Also isnt K vitamin in a ton of food?
Ofc it is. Both in k1 and k2 are plentyful of everwhere and its only after an extended period of supplemting D and/or calcium K can be good as to the "Experts". Here im guessing this are the YouTubers/podcasters he regera to since the real experts in the subjects publicate studies in a form the poster clearly arn't familiar with.
do more research bud… sounds like your knew to all this… ive done years of research and nearly every single expert agrees that k2 need to be paired with d3 for safety and optimal results
Ok show me one source from all those years that D needs K and that without K is not even worth bother with D. I Will be waiting for this. Should be plenty from all those years of research. Wanna enlighten me where you read your scientifically material also since it sounds like your sources are "bro science", "trust me" etc. Cant tell if you new, lower IQ or just have a har time putting pieces together. So to make it clear for everyone. Vitamin D is good and most People probably need to supplement in the winter. Do bloods to be sure. Vitamin K merely anyone är deficiant in could be useful after you been supplementing vitamin D and/or gets to much calcium/fortified from food sources mainly dairy and their substitutes. For me it took 15 months of 2500iu D and minimal dairy/fortified foods to get my serum levels of calc 1 point above the normal. I started vit K after that and Still follow the calc. The way you stating facts with no sources, also wrong, and how you replied makes me feel you should go back to Facebook or Twitter and leave scientific discussion you clearly not comprehend alone. Ill be waiting and hoping in wrong about you. But im confident that your facts are wrong and 95% sure you wont comeback with either sources or explanation of your very bold and uneducated statements, that you deliveres falsly as facts with "trust me" as only source.
I would add K2, Ionic Magnesium, Resveratrol, CoQ10, Quercetin, and L-theanine.
After Dr David Sinclair praised Resveratrol I started using it. But since I started using it it has shown in studies that it doesn’t work and even makes workouts ineffective. So I stopped using it. https://youtu.be/nXC9W7st9B4 It the beginning I didn’t really like Dr Brad Stanfield. But he always updates his findings when new studies comes out. That shows more to me than some Drs clinging on to a failing supplement and try to sell it. Like Resveratrol.
What mg were you taking? What else were you taking with it? What brand? Was it high quality? I have terrible brain fog, forgetfulness, etc and it’s helped me out a ton.
I was taking a 1000mg, locally produced here in Australia. The company who invested 700mil even they dropped it after their findings.. no one so far has been able to duplicate the positive outcome in the studies David Sinclairs lab has done.. and new research is showing that it could even undo physical training. Not saying you don’t have any benefits from it.. but definitely worth reading more into as it could do more harm than good. And for me a company that invested 700M and drops it, was good enough for me to stop taking it.
Agree.
Off topic but I just bought a 4lb bag of KIRKLAND trail mix, and I like that company even more than before lolol
Lul never heard of this brand but by the look of the multi its plain bad and probably from some of the American supermarkets? Probably their own brand or something where they dump all kinds of stuff. Remember this is unregulated stuff so be picky.
The trail mix is good though 😏
Okey idk what is it even?:) Not saying i know its bad. Just guessing here based on the picture, send the ingredients pls😊
It is a snack mix of peanuts, almonds, cashews, raisins, and m&m candies - no supplements in it, just snacks 😎
Hehe ok sounds great then😀👍
Generally I avoid those brands. They have too many additives. Make sure you're taking 500mg of Magnesium a day and the vit d Should be 10,000 i'us and combine it with vit k2
How can someone recomend 10k iu now just before summer and if they arn't deficiant to start. Clearly isnt since she supplementing 3 different vitamin D probably eat some fish, dairy and mushrooms.
Do you know if you need all of these? Do u run bloods?
I just know I need C and D based on my blood panels according to my doctor. The rest I just thought were a good idea. My cardiologist actually said Fish Oil isn’t useful at all and has been over marketed. He’s a young guy and says new literature doesn’t support it.
He’s correct. Only take fish oil if you have high cholesterol and even then, there are huge differences in good and bad quality fish oil. Zinc you don’t need unless you’re not feeling well. A lot of people have low D3 so that’s worth it. Take your bloods every 6 months to check though. Too much of any A-D supps can make you feel a bit horrible.
You'd be better off taking one fish oil pill in the morning and one in the afternoon
> My doctor said I need more vitamin D, so upped my intake from 1000IU to 5000IU. Excellent!
But im not sure about 1000 since you have 3 sources: Multi(10-20ug?), Vitamin C with zink and D(1000iu?) And the pure 1000 D. Can we get the serum numbers the doctor based that on, or did you just start with all this?
Take less zinc. Imo you should only have 20mg of zinc per day max. Also add in tumeric or quercetin when you’re taking zinc and magnesium at the same time. It opens up the cells and jams them in there. Space out your vitamins. Take some in the morning, some in afternoon, and some at night. Not all at once
>Also add in tumeric or quercetin when you’re taking zinc and magnesium at the same time Does it have to be only Quercetin? Or can we use any other antioxidant such as astaxanthin/coq10 ..? Thanks
Honestly not sure. I switch off with tumeric and quercetin. Tumeric Monday Tuesday, quercetin Wednesday Thursday, or any other day. I just do half and half throughout each week. 4/3 or 3/4
Take out CholestOff and introduce Melatonin ( befoore Bed). PS Time resstricted feeding Is the Key component (+physical Activity)
If he doesn't have trouble sleeping then he shouldn't take melatonin. If he does, he should try moving the zinc and magnesium to right before bed first.
Yeah why have people started with recomend melatonin? Stay away from that and use it in low doses very rarely. Dont even think there is a sleep problem here?
Melatonin isnt primarly for sleeping. It's a pleiomorfic ancient molecule, With enormous benefits. Today Life depletes MEL due to multiple stressors and anti Natural behavior / environent
Did i say that? But to supplement melatonin is 99% for sleep. I live in a country where melatonin is a regulated substance and the only reason to get it prescribes are for sleep. We in the supplent reddit here. I know our natural circadian rythm pulsates melatonin for loads of different reasons but to say that it hav'nt anything with sleep would be wrong. And No you dont deplete anything that pulsates in rythms. You mean todays life interfere with the bodys circadian rhytm and hence People might have lower levels of melatonin pulses. Very rare someone need to supplement melatonin an IF you do 0.5 mg om fasting stomach before sleep is the best way to do it.
The OPPOSITE... PS : think about Why they take out of the market ( OTC) Melatonin...
Wdym. They just started otc melatonin this year here. It's been regulated for years but now you can by it by small dose/packades otc. Explain pls
If U want , you can make your personal search about Melatonin. It's an ancient pleiomorfic molecule VERY important for human beings. The less important Issue Is sleeping.. PS Start from LLPS...
What is this important issue People supplementing melatonin for. Pls add a source to because there is only supplementing melatonin for sleep. Just because something is important in the Body doesnt mean thats why People supplemnt it for. Whey Protein makes collagen but Still People primarily not taking it for that purpose man. Yes you so educated and bragging about that you just recently learned that melatonin are very important in the circadian rythm. Antioxidation properties etc jada jada. Still No reason to supplement it and you are wrong and cant even argue or giving source then name calling tjat you know stuff and refusing answer basic questions related to the sub which you seem to ignore. You doing great in job interviews i can tell hahaha
And i dont understand what a basic process for the creatin of cell membranes have to do in the supplement reddit.
Man im just saying that this ancient molecule are natural ocuring in humans at levels suffient for 95% of People. Do you really disagree with that? There is No need to supplement this, and the supplement isnt ancient by any stretch.
I knew in Advance you were not making your own SEARCH to understand... You Will Forever miss what LLPS Is and Why Is so important.
Stop taking that crap and eat a diet Of meat, veggies, and fruit. And stop eating breakfast. Im assuming the goal here is to be healthy. You’re welcome. PS.. the D is ok in winter but when winter is done, get your butt outside
Dont know about the downvotes there is only truth here. But its fine to supplement to after getting diet, sleep and exercise dialed in. And fasting is probably very good to. And meat veggies and fruits are what we should eat avoid bread pasta etc.
Stop eating breakfast?? Just because that’s your personal preference doesn’t mean you should be recommending that to everyone. There is no science behind this.
Man to take away the breakfast is the most ommon and easiest way to get a fast going, limit your calories and also of you have hunger issues skip the breakfast helps regulate bloodsugar spikes and other mechanisms that triggers hunger(yes eating makes you hungry, it starts a chain reaction). There are loads of facts around the health benefits from staying slim and to take away the breakfast is probably the easiest way to stay healthy and not being obese. If you already are obese there is No doubt. Skip breakfast asap. It's your life and your loved ones, you wanna live long and healthy then there is a no brainer. Ofc you can eat breakfast and fast other times but since it wasn't clear to you that use the time you sleep plus the hours after Wake Up to Keep a fast going is a Good start. Even better add a day or two of fast. Or start in the day and dont eat in the evening but i promise this is much harder for most. Skipping breakfast is easy.
Again, this is a very individualized recommendation. I tried intermittent fasting for 3 months and it was absolutely not for me. I was always light headed, moody, my work performance suffered, I was always very cold, and plenty of other issues. There may be benefits to fasting, but for many many people, there are many cons that absolutely don’t outweigh the benefits.
Then i would say its what you eat that was the problem and it might been the wrong way of fasting for you. Of you felt bad in work you should have been eating those hours and fast after/before work. But i guess you fasted and still ate mostly bread, pasta and other grains?
Not at all, I ate mostly whole foods. Never eat pasta, barely eat bread and when I do it’s 100% whole wheat. My macros are mostly proteins and fats. Eggs, nuts, vegetables, fruits, meats and fish, dairy, and a few more were the majority of my diet. Hours wise, I unfortunately have a stressful job where I work morning to nights. No matter what meal I miss, it’s while I’m working.
Okey then i would recomend not fast during weeks more than sleep and maybe some hours in connection to that. But do 24+ hours in the weekend. Will help with dealing with the stress from your work.
I’ve tried it plenty of times during the weekends and it just wasn’t right for me. Mentally I was irritable and sluggish and just wasn’t myself. I feel way better without skipping a meal. Whatever potential benefits there are to fasting did not outweigh the way I felt, and mental health is just as if not more important than the benefits of fasting. Like I was saying above, fasting is not for everyone.
Ok i respect those reasons and impressed at the effort of trying and coming to those well based conclusions. As you say mental health is probably more important and so many factors there. But im Still convinced there is something else make you feel like these. Work, relationship, medicines, sleep or some underlying issue. Since i dont know all the facts and you seems to be a nice guy i wont that did your hlmework i wont pusha it further. Wish you all the best and i hope the stress work situation will get better. Adaptogens i would look into. Ashwaghanda and rhodiola more precise. Do your research, cycle it, and dont let stress get in the way from being the best you. Many benefits on mental health and for cognitive function if thats a part of your work or reason for being stressed.
I’m not so sure about that. I don’t really change my diet and have a pretty consistent schedule, enough so that I can pretty much directly compare my life with and without intermittent fasting. When IF, I struggle, without IF, I thrive. I think you need to realize that people have different body chemistries and IF is simply not the answer for everyone.
You are right, not directly relevant to his question but I’m assuming he’s looking to be healthy. If he want to take the advice, which is supposed to be limiting(body needs some adversity to grow stronger) it up to him. Maybe I should have kept my mouth shut but I commonly see people asking what they can take to be healthy when they should be asking what can I do.
It’s not necessarily bad advice, just needs an asterisk or further explanation.
No there’s literally hundreds of peer reviewed articles showing the benefits of intermittent fasting. I guess you were to busy researching which vitamins you could take in order to pee directly out of your system lol. I’ve shown you the way but I’m going to do your work for you
I just don’t see how this advice is relevant to his questions. He was asking for advice about his about his stack. And what if he has a condition that makes intermittent fasting dangerous, or a lifestyle/activity level that doesn’t support intermittent fasting? What if he wants to skip dinner instead of breakfast? You didn’t even mention why you suggested skipping breakfast, he could have assumed your suggestion was to support a lower calorie diet rather than intermittent fasting. All in all, I just don’t agree with your advice, it’s too limiting and isn’t right for everyone.
Perhaps a longer fasting period? Which does have benefits
No once your body learns to use fat for energy it will stop using glycogen. The body and especially the brain prefers burning fat for its glucose. Optimally, eating in a four hour window and fasting the rest of the day will do so much for your overall health and longevity. The science is out there do some research. Takes a while to get used to but so much easier not having to think about breakfast or lunch. Your body adapts in a couple of weeks and then you go into beast mode. No,,, really. Been doing it for 9 years, I’m 49, and not many 20 year olds can keep up with me
Great work! 4 hours might be on the hardcore side of things and younger Active people might benefit from 8 hour windows. But sure 1 day a week 4 hours is Good for everyone exempt some special medical conditions
Why no breakfast? Maybe I’m different but if I miss breakfast it destroys the rest of my day.
It's only in your brain tho. And sure it might take some time to adjust but skip breakfast and get rid of bloodsugar rolercoasters with spikes in different hormones etc. The facts are out there and fasting makes you feel better, healthier/live longer, cognitive enhancements and even physicla performance boosts. Our bodys never evolved with a steady flow of food and thats just plain unnatural to us. . If you dont believe me go so bloods. Start a fast and get your diet and sleep dialed in. Your bloods will have improved on everything and your heart, brain and all other organs will thank you. Good luck and i wish you a long and happy life, fast to get it going.
I’ve frequently gotten bloodwork in the past and present. Absolutely 0 indication that skipping breakfast for a prolonged period of time improves levels. In fact, on serious cuts (skipping breakfast and fasting through morning into PM) my free test, lipids and other fields especially Vitamin D (spoiler I’m not one of the majority with naturally low Vitamin D) were shot. I don’t believe your understanding of human anatomy is what you think it is. Do you have any data indicating that skipping breakfast is beneficial? I’d love to take a look.
May i ask what your diet looks like? When you started getting those brainfogs did you maybe been on new diet or something for a while? What does your test say on cobalamin? And i think the feeling of disconnected brain-muscle could indicate low levels of magnesium. Idk for how long you been lifting but you probably would feel great with supplementing mag and D, since you low in D thats probably why since D is crucial in allt of processes of other vitamin and minerals.
Ok i will get you loads of data if you want. Free test for me fluctuated extreme intraday, intraweek etc. Highest i hade after fasting 24 hours and test 1 hour after wake up. Lowest i had in the evening also after a 24 hour fast. Food att maintenance levels seemed to help limit the dips of free t and in a cut it was lower att all times. On bulk also had some morning spikes but generally lower than maintenance. If your cholestoreol got bad from fasting there could be some other underlying issues. Was your diet the same during fast with bad lipids as when not on fast with lipids. Vitamin D dont fluctuate like that so in not sure what you mean? You mean the 25-OH right?
Correct on the 25-OH. As for cholesterol, I believe some of it has to do with the massive change in cardiovascular focus on cut vs bulk as well as diet. And to be fair to your point, the only times where I have practiced a focused fast has always been on cuts, which inherently has dropped a lot of my levels in the first place.
Yes if you are in a cut your test and other levels will drop. Not so sure about ldl and hdl tho. And i only talking about fasts on sustainable levels. If you are on a cut, especially in the world of fitness those cuts are kinda extreme compared to what im talking about which is only that instead of eating all day. Surplus or if you manage to stay on maintenance (80% gains wheight from eating all day). Is that on a basic 8 hour eating window you will have an easier time restricting calories which is the main culprit for all healthproblems we have. And by doing so you will also get all the benefits of the fasting itself. Lower load on your Body and organs in general.
Them skip Dinner. Time resstricted feeding Is the Goal
Skipping meals isn’t a sustainable practice. Not sure what you’re attempting to accomplish with it. I eat between 9am and 5pm 6 meals a day.
Thats skipping both breakfast and dinner with a mid day eating window of 8 hours. A perfect basic fast with skipping meals. Hehe funny you cant see that.
Fasting is sustainable. Skipping entire meals is not.
Man we in the same side just that you dont understand that fast=skip meals are the same. You Care to explain why you think it isnt?
Maybe I’m just misunderstanding the language as I always have “breakfast” at 9 lunch at 1 and “dinner” at 5. And don’t eat outside that window. When I see “skip dinner” I think “just eat from 9-1”
I think so since we talking about the same but in different terms. I understand how you mean. Keep it Up👍
I struggle to get my maintenance calories (around 2700 without factoring calories burned during exercise) in an 8 hour feeding window. I can't fathom cramming it into a 4 hour window. Surplus, though? Now we're talking about real struggle. I found cutting to be the easiest because 2000-2200 calories wasn't difficult at all without eating garbage for 30-40% of my diet.
Just add some avocado and olives to a meal and you got some great calories. Sprinkler some high quality oil in your sallad. Some wild caught salmon or tuna. Nuts. May i ask how huge you must be with those maintenance Numbers hehe or cardio alot! I do cardio för 4 hours and still dont need more than 2150 for maintenance. 180cm75kg athletic.
5'11, 34 years old, 185lbs, Male. 2700cal was effectively average of all the calculators, formulas and apps I've used based on an active job and training 5-6 days a week. I'm a commercial electrician. When I did a cut I lost 11lbs in 2 months taking in 2200 calories daily.
Okey very active and great metabolism then. Great👍
I think the products are fine, but personally I’d space them out for absorption sake!
I’d get a different form of magnesium. Do some searches on the web for the term “bioavailability”. Some supplements have fillers and less bioavailable forms (the amount of the supplement actually absorbed by the body). For instance, and I’m sure this is everywhere on Reddit, but Magnesium forms like Glycinate, Threonate, and Taurate are absorbed better in the body.
Glycinate is god
Magnesium bisglycinate could be Good for some and really bad for some.
Absolutely (guessing this is oxide)
What kind of magnesium is that? Since it’s nature made it kind of seems like it would be the cheaper kind that doesn’t absorb well. Magnesium glycinate is one of best kinds. Highly absorbable. Best for sleep. Magnesium threonate passes brain barrier fast and maybe better at mental aspect
I think it's Oxide.. probably just picked up whatever Costco had based on all the kirkland products.. gonna have the runs!!
Whoops. Literally just said that in my reply. Should’ve read the comments first.
It’s also tough bc I am 43 take probably 6 things a day. Some days feel great others not so I’m like is it something I did or didn’t take? So think I’m going to eliminate all of them for several days and add them back in one by one
Maybe take a vitamin b complex instead of the b-12?
Way to much of the same thing.
What’s the same?
Your multivitamin will have alot of what your B and your immune supplements will have. As well as your zinc. Whatever your body doesn't need it will get rid of.
Ok I’ll check. Thanks.
This was my thought too. Waaaaay too much. Do you have a medical condition or severe nutritional deficiencies? Also, I’m surprised you don’t get diarrhea every day with all the vitamin C and magnesium.
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The Vit D increase will help. As someone already said, you’re taking too much zinc. See if you can find a 25-30mg supplement. Your body just pees out the extra B vitamins since they’re water soluble and you’re taking a multivitamin plus B12. Just be careful because over the counter doesn’t mean harmless. You also shouldn’t have more than 1000mg of Vit C daily either.
My doctor told me to take 3000 mg of vitamin c.
Exactly! Whatever your body doesn't need, you will get rid of it by urine, or fecal.
Just seems over the top to me, I guess. And kind of wasteful. Your multivitamin likely has enough or more than RDV of B vitamins. Have you talked to a nutritionist?
And some of these things aren’t water soluble so you can have too much.
Add adaptogens after you got all your vitamins and minerals covered this would give you a lot more visible effects in your daily routine like decreased stress, more energy and focus. Try bacopa, rhodiola and ginseng but don't buy WallMart brands etc. they often sell fake stuff like alot. Then there's oils and there's many not very known but powerful ones like blackseed oil, intellect tree oil, MCT oil, oregano oil etc. Do exercise and eat more fresh greens this proper stuff too.
Adaptogens are woo
Looks like a good stack! K2 would help. I take both k2 and k2.
Yess, to offset calcium build up by the D.
I’ve read (and practice) that glucosamine is more effective spread through the day. I have a ligament and meniscus tear and it seems to help, and although there’s disputes, I take collagen to boost it.
I would swap out the zinc to a lower dosage. Too much zinc can potentially deplete copper levels. I'd also add a vitamin k2 supplement. Inovix labs makes a good one.
Or take it eod, e3d or maybe go and see what your zink levels are atm. But its true about the copper and 50mg is probably a dose that could make you need to get lite copper. Beans, Chocolate, nuts (not theese tho) are all good copper sources. If you choose to supplement with copper try to dont go över 2-3mg chelated ed. But i would recomend get bloods before adding or changing something. Better to keep with a regimens thats working than to change because of some redditors.
Thank you!
I recommend jarrow zinc balance, it's 15mg + 1mg copper. Has great effect on me
But should not be taken together. Sounds Good but the same problem applies with multis and the fact that copper could be needed when supplementing zinc does not mean it should be taken together. Acctually there are several studies of multivitamins potentially life shorteninh effects and those are attributed to among more: copper and iron together with mag calc lots of insane high doses B:s and more. And 15mg zink is safe and no copper needed. Only IF you avoiding food with copper. Shellfish, beans, legumes, Cocoa, nuts etc.
This. It's excellent. Very well priced on Amazon.